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STUDIO CITY

Gymnasty Skillz Killz
12 minutes -1 minute at each Station :
minute 1 : Max Pistols Squats
minute 2 : HS Walk (5 feet at a time) or 3 wall walks
minute 3 : Accumulate 30 second L-sit hold

WOD

“Pardon Party”

3 5-minute rounds for max reps at each station:
From 0:00-2:00, Row 300/250 m. then max double-unders
From 2:00-3:00, Max Hang Power Snatch (75/55)
From 3:00-4:00, Max Chest to Bar Pull Ups
From 4:00-5:00 Max Front Squats (75/55)

Rest 2 minutes between rounds

Score: Record the max number of reps performed over the 3 rounds

Accessory
100 Banded Good Mornings
3 sets: 
20 second hollow body hold
20 second tight arch hold
20 second plank hold


HERMOSA BEACH
STRENGTH
Front Squat
8 x 4 @ 80%
Do not exceed percentage
Same weight for all 8 sets

WOD
"FRI-DAZE"
Buy In: 50 Double Unders
5 Rounds for time:
3 Strict Pull Ups
6 Box Jumps (30/24)
9 Power Snatch (95/65)
Buy Out: 500 meter Row

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